Single Arm Suspension Plank

Instructions for proper form

1. Begin in a prone position facing the ground with the suspension trainer set at mid-length. 2. Grasp one handle with one hand, keeping the arm extended and close to your side. 3. Place your feet shoulder-width apart and engage your core by tightening your abdominal muscles. 4. Lift your body into a plank position, ensuring your body forms a straight line from head to heels. 5. Maintain a rigid core as you hold this position, avoiding any rotation of the hips or shoulders. 6. Focus on keeping your non-working arm at your side or reaching it out in front of you for balance. 7. Hold for the desired time, then lower back to the starting position. Repeat on the other side.

Common mistakes to avoid

1. Allowing hips to sag or rise excessively. 2. Rotating the body; stay square to the ground. 3. Letting the shoulder, elbow, or wrist collapse; maintain a strong grip and straight line. 4. Holding your breath; remember to breathe steadily. 5. Placing feet too close together can destabilize your form.

Benefits

Specific benefits of the exercise

Enhances core stability by engaging the rectus abdominis and obliques while also improving shoulder and trunk strength.

Expected results and timeframe

Practicing this exercise 2-3 times a week can lead to improved core stability and strength within 4-6 weeks. Enhanced coordination and balance may also be observed during functional movements..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts who are looking to strengthen their core, athletes seeking to enhance stability and balance, and those aiming for improved performance in sports with rotational movements.

Scientific studies supporting its effectiveness

Research shows that exercises requiring stability on one limb significantly engage core muscles, improving their strength and endurance (source: Journal of Strength and Conditioning Research). Studies have also documented increased activation of core muscles during anti-rotational movements (source: European Journal of Applied Physiology).

Variations

Beginner modifications

1. Perform a standard plank with both arms to build foundational strength. 2. Use a wall or elevated surface to reduce the angle and make the exercise easier. 3. Hold the plank for shorter durations before progressing.

Advanced progressions

1. Increase the time of the plank hold. 2. Add leg lifts while maintaining the plank position to engage the core further. 3. Introduce a balance element by performing a single-leg suspension plank.

Integrations

Complementary exercises

Incorporate dead bugs, bird-dogs, and side planks to enhance overall core conditioning.

Super set recommendations

Super set with push-ups or tricep dips to combine upper body strength with core stability challenges.

Sample workout routines

Full Body Circuit: 1) Single Arm Suspension Plank (30 seconds each arm), 2) Push-Ups (10-15 reps), 3) Goblet Squats (10-12 reps), 4) Plank to Side Plank (30 seconds). Repeat circuit 3 times.

Exercise combinations

Combine with kettle bell swings for lower body activation or with pull-ups for upper body strength enhancement.

Best time to do this exercise in your workout

Best performed during the core or strength training segment of your workout, typically after a thorough warm-up and before high-intensity movements.